Before starting a whole food diet, you have to understand what you cannot eat. First and foremost, processed foods are not technically real foods. Processed foods are unnaturally created and/or altered and contain little to no health benefits. 

What’s worse, companies are adding unsafe substances to our food supply that the FDA is not aware of or even testing. Why should we eat something that isn’t tested or if it is, only on rats and mice? A million times – no, thank you! But I’m here for you – these are my tips to help get you started with the switch!

Processed vs Whole Food diet

Whole foods include fresh fruits, vegetables, nuts, whole grains and beans. Boxed cereal, frozen meals, deli meat and ultra-pasteurized milk are examples of processed foods. Organic (or NON-GMO) indicates the food has not been genetically modified (a.k.a heavily processed). 

Processed means the food has been modified with preservatives, sugars, oils, salts, etc. and whole food describes a food in its natural state.

benefits of a whole food diet

Because whole foods are packed with essential nutrients, following a whole food diet lowers your risk of heart disease, high blood pressure, type 2 diabetes, and various cancers. 

Did you know a whole food diet is linked to longevity? If you want to live to 100, check out these supplements.

health concerns of processed foods

Processed foods are scientifically proven to be linked to various cancers, dementia, diabetes, ADHD, high blood pressure and the list goes on. Do your future self a favor – take care of your body now and you will reap the benefits for years to come.

steps to switch to a whole food diet:

I am not kidding when I say all it takes is a handful of very small changes to your current diet or lifestyle to switch to a whole food diet. It will be hard to completely avoid processed foods at first but over time it will get easier. You will feel less bloated, more energized, build your immune system, and lose weight!

1. ease into it

First and foremost, start slowly. A transition from a whole food diet is a process. Similar to when you transition your dog or cat to a new food, you have to do it slowly. Otherwise, you risk sending the body (and digestive system) into a complete shock!

When I switched to a whole food diet, my main focus was to stop eating meat and processed snack foods, such as cookies and chips. Instead, I found a “healthier” alternative. I slowly replaced eating meat with fish and tofu, I opted for homemade popcorn instead of bagged chips, and I made all my desserts at home. 

If your morning routine is to grab a breakfast sandwich or a coffee on your way to work, try to focus on having those at home instead. Or at the very least, prepare it at home and bring it with you on the go. Almost all things can be made ahead!

A simple change such as that can save you around 200-800 calories every day and roughly $150-$350 every month! 

2. EAT what you want but make it at home

Fried chicken? Sure! Doughnuts? No problem! This may be the only diet to ever exist where you don’t have to eliminate any foods from your diet. You will, however, have to eat them unprocessed.

Eating what you want is number one on my list, because I believe it’s the most important! Normally, when we hear the word diet we’re giving something up. Why torture yourself? Eating well should never be a sacrifice. 

On a whole food diet, there is no “giving up” foods. You’re simply avoiding heavily processed foods and choosing to make meals at home instead. Yes, it can be time consuming, and yes, it involves more time in the kitchen. But you will be providing your mind and body with vital nutrients, rather than chemicals and toxins that are killing your organs.

It doesn’t take experience to create delicious homemade meals, either! If you feel you’re not the best cook, or you just don’t enjoy cooking, opt for simpler recipes. My go-to sites for recipes include Taste of Home, Blue Zones and The Mediterranean Dish.

Remember fruits and vegetables should be the star of your plate! (50% fruits/vegetables, 25% protein, 25% grains). Protein doesn’t necessarily mean meat either. Vegetarians and vegans focus on beans, tofu and lentils as every day protein, and studies show plant proteins are healthier for you than eating meat.

whole food diet, wanderlustrachel.com

2. MEAL PLAN, MEAL PLAN, MEAL PLAN

When shopping for groceries, meal planning is a must. You’ll save money by not buying unnecessary items, and you won’t be as tempted to eat junk food if you don’t buy it in the first place.

Tips for successful meal planning & budgeting:

  1. Buy foods you like
  2. Prepare meals that will have leftovers for 2-3 days
  3. Grocery shop every 3-4 days
  4. Avoid buying snacks 
  5. Set a realistic goal of how much you want to spend per week on groceries. (For my family of 3, we spend on average $100 per week)

I am a flexitarian, meaning I primarily follow a vegetarian diet, but I also incorporate fish and chicken on occasion. So my weekly average does not reflect buying meat products regularly – which adds up rather quickly.

When it comes to meal planning, I find it best to follow recipes that are in your budget and that your family will enjoy, rather than buying foods and having them spoil too quickly.

I rotate the same foods every week as my “basics”: sardines, tofu, beans (black, kidney, & cannellini), brown rice, quinoa, cabbage, peas, and greens (kale, spinach, & Swiss chard). 

3. read FOOD LABELS

Reading food labels tell you everything you need to know. A simple loaf of bread with 15 ingredients? Why, that’s not bread at all! Bread should contain yeast, water, salt, and flour. Always check the list of ingredients prior to purchasing packaged foods and be on the lookout for added sugars. You never know what’s hidden away inside – even if it is labeled as organic. 

A good rule to remember is avoid foods with more than 5 ingredients, especially if sugar is listed in the first 3. This indicates the food is processed or has unnecessary preservatives, thickeners, stabilizers, etc. added to the item. 

Food additives that are toxic and should be avoided at all costs:

  1. Palm Oil
  2. Shortening
  3. White Flour, White Rice, White Pasta, & White Bread
  4. High Fructose Corn Syrup
  5. Artificial Sweeteners
  6. Sodium Benzoate and Potassium Benzoate
  7. Sodium Nitrates and Sodium Nitrites
  8. Artificial Food Dye/Coloring (Blue, Green, Red and Yellow)
  9. MSG
  10. Butylated Hydroxyanisole (BHA)

Ready to make the switch to a whole food diet?

Switching to a whole food diet is simple, but it requires awareness, dedication and self-control. First, you need to understand why the change is necessary and that processed foods are very harmful to your body. This shouldn’t be a temporary diet to lose weight.

The word diet actually means way of life, and that’s exactly what this is. If I’m being completely honest, it can be extremely challenging for the first 6 months. Avoiding fast food cravings is the hardest part, but I promise those cravings will go away! You have to commit to this or else you will be trapped in the junk food vortex. It’s a thing!

I believe the Earth creates exactly what we need to survive – 100% natural foods. When we eat well our body thrives. The longer we consume processed foods, the greater our risk of developing disease and illness. If you’re ready to start a whole food diet, I recommend you transition slowly, find what foods work for you and your body, and eat what you want!

Want to learn more about improving your health? Check out these natural, Ayurvedic remedies to boost your immune system and fight off illnesses!